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I am all about that mindset change.😍

I mean, I love goals, even the most outrageous ones. But I have to be honest with you and hold you accountable. 😤

Losing a specific amount of weight in a specific amount of time is of course realistic but that’s not the main goal here. Why? Because once you achieve that goal, there’s nothing else to keep you grounded to maintain that goal. There are no foundations! No reason!😶💔

And if you haven’t changed the underlying behaviors that caused you to gain weight in the first place, you’ll be on the weight loss train again in no time.😔

I’m not here just to help you lose weight. That is not my only goal as a coach. It never will be.👊

I’m here to help you find purpose. I want you to become the very best version of yourself that YOU have decided to be, not anyone else. It’ll be deep, hard work, but together, we can get there.🤝

DM me if you’re ready to stop playing games and start transforming.❤️

Protein is one of the three main macronutrients. Macronutrients, or macros for short, are the energy-providing chemical substances our bodies consume for fuel.

⭐ Proteins (aka amino acids) are used to construct and repair muscle and cell tissues throughout the body.

They regulate and maintain body functions and build essential hormones and enzymes used for digestion, protection, and immunity. 🛠️

That’s a pretty important job! Furthermore, protein helps preserve lean muscle mass when you’re eating in a deficit.

1 gram of protein is 4 calories.

🏗️ Because proteins are the building blocks of our cells, they are broken down by the body frequently and replaced with newer cells. This process is known as “protein turnover.”

It is for this reason consuming protein throughout the day at every meal is important. Your cells need their construction team!

If you’re struggling to get enough protein in, consider using a quality protein supplement.

🤓 Protein powder is one of the most widely studied supplements in the world. Research shows that protein supplements are both safe and effective. Because that’s the case, it’s totally worth having some in the house for those times when you come in at the end of the day and need to hit the rest of your protein goal.

💯 Here at Anyehilation Nutrition, we prefer Legion’s whey protein (or the plant+ protein if you’re plant-based). Click the link in my bio and use code ALEXNYE for 20% off your order or double points.

Be sure to subscribe to the Anyehilate It! Newsletter for more healthy living tips. Link in bio🧚

Much like our thoughts, our habits form loops in which they play themselves out over and over again. 🔁

These loops often become a subconscious part of our routine. They also give us insight into how and why a habit has been developed.

A habit loop has 3 main components:

🔔 The cue: triggers the habitual behavior. Cues come in many different shapes and forms. They usually fall into one of the following categories: location, time, current emotional state, people around you, and your last action or another habit.

🤖 The routine: This refers to the habit or repeated behavior that follows a cue. In the beginning, a new routine or habit requires conscious effort, but over time, the routine is carried out automatically.

🏆 The reward: In this case, “reward” refers to what the routine behavior does for you. Rewards help reaffirm behaviors.

Example 1: First thing in the morning, I walk into the bathroom (cue) where I brush my teeth (routine), which gives me nice smelling breath and a fresh mouth (reward).

Example 2: I'm stressed (cue) so I'm going to binge eat in front of the tv (routine), which will provide me with a temporary calm feeling (reward).

Breaking a habit loop can be difficult as the process is usually more complicated than simply quitting the behavior.

Instead, you’ll want to follow these guidelines to rewire your brain and create new habits that align with your goals.

1️⃣ Identify the loop. If you’re feeling “stuck” with your habits, try writing them out like the examples above to identify your habit loops.
2️⃣ Try changing the routine. Per example 2, if you feel stressed, you could sit down in front of the tv with a coloring book instead of a snack. You’ll get the same reward of a calmer feeling, without the guilt of overeating.

Keep in mind that you didn’t form your habits overnight and breaking them will take time.

🙏 Be patient with yourself as you rewrite your habits. Staying consistent and moving forward even if you mess up will help you form new habit loops in no time!

Be sure to subscribe to the Anyehilate It! Newsletter for more healthy living tips. Link in bio🧚